According to MayoClinic.com, calories are the energy found in your food sources. Your body uses calories to complete any action you perform, from brushing your teeth to running a marathon. In all weight loss strategies, weight management is largely based on the calories you consume versus the calories you burn. With one pound of fat equal to 3,500 calories, healthy weight loss should occur at a rate of one to two pounds per week. There are actions you can take to double the amount of calories you burn.
Step 1
Bump on your training regime. For weight maintenance and overall health, the National Academy of Sports Medicine recommends 30 minutes of physical activity per day, five days per week. For weight loss, NASM recommends 60 to 90 minutes of exercise, five days per week.
Step 2
Increase the intensity of your training regime to burn more calories. Most cardiovascular exercise occurs at a moderately intense rate, which is enough to cause you to break a sweat and elevate your heart rate. During this type of exercise, you should be able to comfortably carry on a conversation. Try bumping up your exercise routine to vigorously intense. Vigorously intense exercising causes more sweating and a higher increase in heart rate; you should not be able to carry on a conversation during this type of exercise.
Step 3
Try more intense forms of exercise. Go running or try high impact aerobics. If you use exercise machines, increase the resistance on your machine.
Step 4
Consume thermogenic foods, including peppers, green tea, ice water, black pepper, raw fruits, raw vegetables and mustard. Thermogenic foods increase your metabolism and require your body to use more energy to process them.
Tips and Warnings
- Avoid overdoing it when training. Increase your training regime over time. NASM recommends increasing your training regime by 10 percent weekly.
- Always consult your doctor prior to engaging in a weight loss or exercise program.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- MayoClinic.com: Exercise for Weight Loss; Dec. 1, 2009
- "The Fresh Start Thermogenic Diet"; Cathi Graham; May 9, 2006
- MayoClnic.com: Counting Calories; Dec. 19, 2009
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